Strength Diet

Question
QUESTION: Hello my name is Jesse. I will be leaving next September for the Air Force. In preparation for boot camp I've started exercising (a lot). I have increased my calorie intake along with the increase in physical activity. I need advice. Right now I am eating 6 meals a day to keep my metabolism active, while fueling my body with the energy it needs to keep going. I would like to build the muscles in my body, and of course shed some unwanted fat. Is this an appropriate diet plan? How many calories should I take be eating if I'm exercising for 4-5 hours a day? Is there a rule of thumb that can help guide me?

Thank you!

ANSWER: Thank you for contacting allexperts.com. I hope that I can assist you with your question.

Before I address your question I would like to thank you for the sacrifices that you are willing to make to defend our country. As a veteran myself, I can appreciate that joining the military is not an easy choice to make and I wish you the very best in your new endeavor.

With regard to your question. It is very difficult to make an intelligent assessment of your situation.  So, since I do not know you personally, nor your medical history, I will make some generalizations that may be of value to you.

First of all, you must make certain that the food you eat is the healthiest food available to you.  Basic training is very difficult and physically demanding. I hope that you are very young because a young body bounces back faster than an older one - IF IT IS GIVEN THE RIGHT NUTRIENTS.  Therefore, you must concentrate on eating as many whole, natural, unprocessed fruits, vegetables, grains, nuts, seeds and vegetable oils as possible. Preferably raw and preferably organic.

Protein is a huge factor in creating muscle tissue. However, do not fall into the trap of believing that meat or dairy protein is somehow superior to plant protein because it is not.  Quite the opposite, actually. Plant protein will provide you with muscle strength and muscle mass which will keep your metabolism running high.  Plant proteins are found in many sources but nuts especially are a great source.  Incorporating natural nut butters into your diet will assure that you will get adequate protein as well as other vital nutrients.

Remember that processed foods are like poison to the body. Most processed foods, in addition to having high levels of sugar and sodium, usually contain unacceptable levels of chemical preservatives and other enhancers.  People do not understand that our bodies are biologically equipped to remove NATURAL toxins, and when it encounters chemicals that were never intended to be consumed by humans, our body LITERALLY, does not have a clue what to do with it.  Our liver cannot filter out toxins that it cannot identify and so these poisons remain in our bodies indefinitely and eventually build up to toxic levels, frequently causing cancer and other medical disorders.

Keeping your diet as pure and free of these substances as possible will give you a guarantee of good health and energy.  Also do not discount the importance of fresh air. Many people engage in routine physical activity indoors which does not allow them to breathe pure, fresh air. Again, our bodies are best suited to breath clean, pure air rather than air which has been recirculated inside of a building.  So if you possibly can, I would strongly suggest that you spend as much time as possible exercising outside to take advantage of this factor.

Finally, I also encourage you to take a good vitamin supplement. Even eating an EXCELLENT diet, there is a chance that you might not be getting the amount of nutrients you need for optimum health. Some minerals, such as selenium, chromium and others are very difficult to get naturally.  Due to the factory farming methods that have been used for many years, our agricultural soil is very depleted of many vital nutrients. You can read more about this and other health related articles on my blog http://everydayhealthandwellness.blogspot.com.

Purchasing a good nutritional supplement will help ensure that you will have the vital nutrients you need to maintain your health under stressful physical conditions.  As with any other physically demanding activity, I recommend that you get as much rest and sleep as possible, which is difficult, I know. Rest assists your body in repairing damage on a cellular level and also helps boost your immune system.  

I'm sorry that I cannot be more specific in response to your question. I am confident, however, that if you follow my advice it will benefit you greatly and keep you healthy and strong during any difficult period.

Best of luck to you in the future. Please feel free to write any time you have a question.

Tasha

---------- FOLLOW-UP ----------

QUESTION: Thanks for the advice. If I give you a more detailed description of me can you give me more specific advice?

I'm 18 (just out of high school). I have no allergies. I had an arthroscopic surgery done about a month ago. I can run now for sustained periods of time though. That would be the only major medical thing.

As far as workout patters go: I go back and forth between cardio and muscular workouts every other day. I take about thirty minutes in the morning to walk, and after that I exercise on and off throughout the day. I take Sunday as my recovery day.

I work infrequently so I am able to dedicate 85-90% of my time to physical activity.

I hope that gives you a better picture of me. I understand if you can't be much more specific.  

Is there anything more specific for my age group to do?
Should I be increasing the calories I eat, along with the physical activity?

Thanks again!

Answer
Jesse,

Because of the fact that your body is still growing, it is highly advisable for you to consult with an expert trainer who is familiar with your age group and the nutritional needs of a growing/maturing body.

In addition to plant-based proteins, to build muscle, it is vital that you have a strong base of nutrients which include vitamins, minerals, amino-acids, as well as anti-oxidents, etc.  Heavy training is demanding upon the body and it is so important that you feed your body well so that it can grow and develop in a healthy way - as well as repair damage done by strenuous activity.

One thing I cannot stress strongly enough is the need for you to get plenty of sleep.  Many young people are so full of life and energy that they do not see the need to get good sleep.  Your body cannot repair the damage and cannot grow in a healthy manner without good sleep periods.  Please do not skimp on this.

Since your body has been injured in the past, you need to consider that future damage might result if you pursue an exercise program that is too strenuous.  Again, I would consult with a trainer to have him assess your current condition and develop a program that will take into consideration previous injuries as well as your goals. Every person's metabolism is unique and it would benefit you greatly to have someone you can talk to who can make a personal physical assessment.  It will certainly save you from future difficulties.

Best of luck.

Tasha

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